May 4th
- Mobility Warmup and stretching
Achilles a little sore so just a warm up and stretch today.
May 5, 2025
Type of Session: Tempo Sprints
Warmup: Mobility, stretching, 1km jog, few strides easy
Details: 8 x 100m @ ~70% effort, 60s rest
Splits: 17.0 – 18.0 sec, final rep ~19
Work to rest ratio: 0.33 : 1.0
Sleep: 7 hours
Energy:Low, medium
Achilles: Fine during workout, sore on walk home
Weather: Ideal – dry, calm
Notes:
First real workout in a while. Very smooth early reps, but lungs aren’t there yet. Achilles soreness manageable.
First real workout in a while. Very smooth early reps, but lungs aren’t there yet. Achilles soreness manageable.
May 7, 2025
Type of Session: General Endurance
Warmup: Mobility, stretching, short walk
Details: 5 km jog
Splits: 29:25
Sleep: 7 hours
Energy:medium, rested
Achilles:Fine for 4km and a little uncomfortable on the last km
Weather: light winds, dry, 10 deg celsius
Notes:
I decided to try taking an extra-strength ibuprofen a few hours before my run to see if it would help me get more work in. By the time I headed out, my Achilles was feeling nice and loose. I didn’t feel a thing for the first 4 km—no discomfort at all—and both my breathing and stride felt solid. I was feeling so good it was hard not to keep going, so I pushed on to 5 km even as some discomfort started to creep in. Post-run, everything still feels pretty good. If this keeps up, I’ll continue taking one ibuprofen before my sessions and hopefully start making some real progress.
I decided to try taking an extra-strength ibuprofen a few hours before my run to see if it would help me get more work in. By the time I headed out, my Achilles was feeling nice and loose. I didn’t feel a thing for the first 4 km—no discomfort at all—and both my breathing and stride felt solid. I was feeling so good it was hard not to keep going, so I pushed on to 5 km even as some discomfort started to creep in. Post-run, everything still feels pretty good. If this keeps up, I’ll continue taking one ibuprofen before my sessions and hopefully start making some real progress.
ðŸ‹ï¸â™‚ï¸ Indoor Circuit – May 8th, 2025
Mobility warmup + flexibility, then straight into the following:
- Push-ups: 22
- A march in place: 10 per leg
- B march in place: 10 per leg
- Wall Sit: 45 sec
- Air Squats: 15
- Calf Raises: 15
- Deep Achilles Stretch: ✅
- Glute Bridges:15
- Rockets in Place: 15
- Lunges: 6 per leg
- Plank Hold: 45 sec
- Leg Raises: 15
Sleep: 7 hours
Energy:medium, rested
Achilles:Felt really solid after the workout
Conditions:Indoors n/a
First strength circuit in months, and I was glad to knock out 22 pushups right away — probably had a few more in the tank. My legs were still sore from the last two sessions, so the wall sit was wobbly, but the other leg movements felt strong. I kept 60 seconds rest between each exercise. Total session: 28 minutes from warmup to finish. The circuit seemed to help — achilles felt noticeably better afterwards.